Low FODMAP onion rings (gluten free)
Gluten free, xanthan gum free, egg free, corn free option, dairy free/vegan optionPickled onion is low FODMAP in 60g serves per person. In serves of 85g or more it contains moderate amounts of fructans. This recipe, when serving 5 uses 60g pickled onion per person.
Ingredients
- 300 g pickled yellow/brown onion sliced into rings before pickling (see notes for recipe)
- 200 g white rice flour use divided
- 50 g corn starch or potato starch (see notes)
- 8-10 g fine salt
- 2 g baking soda
- 125-180 ml lactose free full fat milk (see notes for alternatives)
- 10 ml white vinegar
- Generous neutral high smoke point oil for frying (I used sunflower seed oil)
Instructions
- Remove your pickled onions from their brine and gently rinse to remove excess vinegar. Carefully pat dry. If you have made your own pickled onions (recipe in notes) they should be sliced into rings already. If you are using store bought, try to buy whole pickled onions and slice them into rings as best you can.
- Place 50g white rice flour in a small bowl and set aside.
- Add the remaining 150g white rice, corn starch or potato starch, salt and baking soda to a medium mixing bowl and whisk to combine.
- Add 125ml milk to your flour mix along with the vinegar. Whisk to combine, then leave it for 10-15 seconds. When adding the milk, you'll notice that the batter may start as chalky or as having a solid lump of starch at the bottom of the bowl. This is to be expected given the starch content of the batter. Add the vinegar, then add more milk, 4 teaspoons (20ml) at a time.
- Your ideal batter consistency drips off the spoon in thin but solid ribbons. It should easily coat an onion ring without struggling to cling to the ring, but it shouldn’t be so thick that it falls off in clumps or coats the onion rings unevenly. It should be closer in consistency to a crepe batter as opposed to a pancake batter – never dry or chunky.
- Thoroughly preheat your oil in a small - medium pot (see notes). The oil should be about 4-5cm high. The ideal temperature for deep frying is 170-190C (340-375F). It helps enormously to have a thermometer (I have a Thermapen) but see notes if you don’t.
- Briefly coat your separated onion rings in the bowl of rice flour. This will just help the batter grip the onion a little better.
- Depending on the size of your oil pot, coat 4+ onion rings in the liquid batter at a time. Allow each ring to drip off excess batter, then transfer to the hot oil. Wait about 10 seconds between adding each onion ring to ensure they don’t get stuck together. Be careful of any spitting oil as pickled onions have more liquid content than regular onions.
- Cook the rings for about 30-60 seconds per side or until they are a light golden brown. Flip with tongs and repeat, then transfer the cooked rings to a cooling rack.
- If you can wait, allow an onion ring to cool a little before testing it to see if you like the consistency of the batter. If you don't, change it! Batter that cooks up doughy is too thick, while batter that can't stay attached to the onion ring is too thin. Adjust the thickness of your batter as necessary.
- Repeat with the remaining onion rings. Onion rings are best served fresh and hot from the oil. See notes in the body of the post on re-crisping leftovers.
Notes
- In my testing, corn starch needed less milk than potato starch. I have not tested tapioca flour.
- I have tested lactose free full fat milk and soy milk made with soy protein in this recipe.
- My recipe for Low FODMAP pickled onions can be found here. I recommend making your own so you can slice them into onion rings prior to pickling.
- Monash hasn't specified how long the onions need to be pickled before they are designated Low FODMAP. I generally pickle mine the night before and haven't had issues, but test your own tolerance. The FODMAPs leech out into the pickling brine, so it stands to reason that the longer they are left to pickle, the lower the FODMAP content.
- With that said, it is more difficult to fry pickled onion that is very soft from pickling. This is another reason I like to make my own pickled onion - it is still crunchy and fresh.
- Monash lists pickled large onions as being Low FODMAP in 60g serves. This recipe serves 5 for 60g per person.
- See the body of the post for remaining FODMAP notes.
- I like to deep fry in a small pot because it uses less oil and feels less scary. You can use a larger pot, but the larger the pot, the more oil you will need. With that said, the larger the pot, the quicker you can fry all your onion rings. You can cook as many rings as can comfortably fit in your vessel of choice.
- I have not tested shallow frying, pan frying or air frying these onion rings.
Tried this recipe?Let us know how it was!